Lung-bursting climbs, heart-pounding descents: How to negotiate a trail race
The writer took part in the Volvic Volcanic Experience trail run in France on 31 May, and this is her account of her experience, as well as advice on how to tackle such runs.
SINGAPORE — I’ve been running on the road for years – even completed a full Ironman last year – but nothing can compare with a trail race, especially a gruelling 25km one with a 1,000m elevation in the volcanic region of France.
When I was presented with the opportunity to take part in their annual Volvic Volcanic Experience (VVX), I said yes in a heartbeat. I knew it was going to be a daunting challenge in unfamiliar territory. Still, what doesn’t kill us makes us stronger, right?
The VVX is an annual festival that comprises of sporting, cultural and festive experiences, including four trail races – 25km, 43km, 110km and 220km – and a 15km hike. The objective is to allow people to immerse in experiences in these beautiful volcanic settings of the Chaîne des Puys, which became a UNESCO World Heritage site in 2018.
This volcanic regional park of Auvergne where I ran in is where the Volvic natural spring water is bottled at source, so I thought that was pretty cool.
I am happy to say that I survived my first-ever trail race – but not without a little mishap, as I missed my footing after jumping over a log and sprained my ankle. Oops.
Nonetheless, it was a great experience and here are my learning points from the race:
You need strength for the inclines: Trail races will inevitably contain lot of slopes, whether you are going around volcanoes, mountains or hills. For the VVX, you climb for 15km before it becomes flat for 5km, and then there is a little bit of incline towards the finish.
There’s not a lot to work with in Singapore to train for trail running, so doing some strength training in the gym, slope intervals at Mount Faber or utilising stairs of tall buildings can help.
Don’t forget to train for the descents: I worried so much about the elevation gain of the race that I forgot to train for the descents. You need to be absolutely focused – and have lots of courage – to carry speed on the descents. There is a tendency to get complacent while running downhill because you feel like you’re on a break from a climb, but there is a proper technique to go down fast. Do it wrong and you might end up in a “face plant”.
Take time to soak in the views: The beauty of trail running is the landscape. The VVX goes around several volcanoes, so at some of the peaks, we got some really beautiful scenery. I had to take out my GoPro and take a video at the highest point of the race because the scenery was so stunning. Amid all the huffing and puffing, remember to take a breath and appreciate the gorgeous views.
Research the course: Review the course topography and know it well before the race. This is critical when pacing yourself for longer distances. Take a look at the elevation gain and loss. For example, I saw that the first 15km of the VVX would be mostly uphill work, before it starts coming down.
If you are unable to check out the route physically before the race, try to find videos or photos, or speak to people who have done the course before, so that you can prepare yourself better.
Make sure you have the right shoes: Trail running means negotiating uneven terrain, which means you need to have the right pair of shoes, otherwise you risk injury. Get a pair of trail-specific shoes of course, but there are different types, depending on how rough the terrain is. Hence, if you can find out more ahead of the race about the type of terrain you are getting into, then you would be able to choose an appropriate pair.
Practise running with a hydration pack: We are used to having several aid or water stations in our road races, but do not expect the same comforts for trail races. At the VVX, I only had two aid stations throughout the 25km. This is understandable, as the logistics to set up aid stations in the thick of the woods would be a nightmare.
This means that you need to carry your own hydration pack – I was carrying two litres in my pack. That might seem light, but carrying it over an extended period of time over a long distance will start to wear you down. (I had aches in my shoulders and biceps after the race.) So do practise running with your hydration pack to get used to the weight.
Plan your nutrition properly: Running on trails will take longer than running on the road. With less aid stations, you need to take charge of your own nutrition needs. Prepare your energy gels and/or electrolytes to keep your body fuelled as you endure the outdoor elements.
Have fun: Trail running is infinitely better than crushing mileage on asphalt. Going upslope will leave you panting, going downslope will make your heart pound when it gets scarily fast, but that’s all part of the fun from trail running. I didn’t even need music to listen to when I’m running in the trails, because what could beat the sounds of nature? Time passes quicker when you’re in the woods because your mind, eyes and legs are always working to navigate through the trails. No matter how hard it gets, just remember to have fun!
